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Sunday, 13 February 2011

Abs Workout

Six Packs
Best Way To Get Six Pack Abs
Take the necessary supplements:
You have to take multivitamins and minerals for supplementation purposes. You need these since the exercise regimen for six pack abs will deplete your body from essential nutrients. Supplementing will ensure that you get at least the minimum daily requirements for proper nutrition. 
Supplement such as chromium controls sugar cravings and helps in enhancing the metabolism function of the body. For general health, you can take vitamin C and E supplements. Antioxidants help in removing the waste from your body after exercise program. It will also enhance your immune system.




Creatine, a body building supplement, is a protein, made naturally in the body from three amino acids (glycine, arginine and methionine). You can also obtain it from beef, fish and pork, although you would need to eat at least 2 kg/day to get a performance-boosting effect. Glutamine is a non-essential amino acid. It can be made from other amino acids in your body. It can be broken down to supply energy during intense training. One other supplement that I would highly recommend because of the extremely positive results I have had using it is hydroxycut. This is used to shred those last few pounds and i think it works very well so i have included a link:

Abs workout for those six pack abs:
There are many abdominal exercises you can choose to do for six pack abs. The important thing here is that you hit the abs at least twice a week and at least 20 minutes per session.
Quality is important! Perform these exercises in proper form and with the proper technique. Don’t perform the repetitions in hurry, do it in the right way. It will not give any benefit if you cheat yourself. Each set should be done with 15 to 20 repetitions. As much as possible, do not rest between repetitions, and minimize rest time between sets, in between exercises or in between each cycle. This increases the intensity of your workout and your abdominal muscles will respond accordingly. Like all other muscles, do not over train your abdominal muscles. Muscles need to heal and build new tissues.
Crunches: Lie down flat on your back, with knees bent and your lower legs supported on a flat bech. Place your hands behind your head, and then curl your torso forward so that your shoulders will leave the floor. Keep your head level all throughout the motion. Hold the top position for a while and lower your shoulders back to the floor. Repeat the exercise.
Lying Bicycles: Lie down flat on the floor with your legs raised at the hips and place your hands beside your head. Bend your right leg at the knee while you pull your right thigh up at the hip while curling your spine up to the right – your left elbow should then approach your right knee. Upon completion of the movement, pull your left leg up while you extend your right leg & curling your spine towards the left. Continue to do this in an alternate manner, with each pair of left & right curling counted as one repetition.
Twisting Crunches: For the twisted crunch, lie down flat with your legs bent at the knees and feet touching the floor. Take your right shoulder and reach across your body toward your left knee. Repeat with other side working in opposite direction.
Seated Jackknife: Lie supine on the floor. Extend your legs and arms and keep a pad under the hips. Pull the legs back with the knees bent as you. Simultaneously bring your head, shoulders and arms forward to jackknife position pivoting on the buttocks. Hold the contraction for a moment before going back to the original position. Return to the starting position by extending your arms and legs. Without break at the top or bottom of the movement, do thirty repetitions.
Dumbbell Side bends: Begin the exercise by standing straight with your feet shoulder width apart. Hold a dumbbell in each hand straight on the sides. Keep your back straight and bend from the waist all the way to the right as far as you can and return to the starting position. Repeat with left side. Do not swivel your hips during the execution. Continue to exercise alternately with left and right motion until the desired reps.


Ab stretches: This is best when using an ab roller so I will include a link at the bottom of this paragraph but if you don't have one just use a balance ball. For this exercise you want to be kneeling on the flour with your hands out stretched in-front of you and you just want to stretch out as far as you can and back up as many times as possible. I like to do this at the end of my workout just to get a nice burn going. 





Weight training with more repetitions per set: By lifting weights, the body mass or muscle mass is increased. Muscles require more calories for maintenance. The more muscles you have the more number of calories your body burns while at rest and will be capable to feed on the fat around your abdomen.
Weight training for getting nice abs requires more number of repetitions with light weights. To gain muscle weight and density, you increase the weight that you lift whereas to get nice abs, you take light or moderate weights and increase the intensity by the way of increasing the number of repetitions. In this way your body works on some aerobic workout which adds to your calorie burning process.
Aerobic Exercises: 
Aerobic exercises such as jogging, swimming, brisk walking and skipping can be performed for longer time and is the best way to get a six pack. You can also use treadmill, but to put little stress on the knees and joints, you can opt for a stationary bike or cross trainer.







Aerobic exercise burns calories and fat. That is why aerobic exercises should be incorporated in your exercise plan to get the benefits it provides.
Aerobic workouts can be done for around forty minutes, four times a week to get good results. You can do for longer periods depending on your current conditioning. But don’t extend for too long as it may cause harm than good for getting 6 pack abs.
Drink plenty of water, as your body gets dehydrated while exercising. Nothing substitutes water and our body needs as much as it needs air. Water only satisfies your thirst, but also helps your system to stay cool. 
You should drink water throughout the day. It helps your body to continue the function properly and helps in getting the toxic substances out of your body.

Sleep well: If you perform the exercise well and follow proper diet with lack of sleep, you are not going to get any results. As your body gets tired after the workouts, it needs rest to recuperate from the workouts. In the rest period, the body recovers and it will be ready to perform on another day. 


We have briefly touched upon supplements in this post but they will be discussed in later articles in more depth. 


                                       

2 comments:

  1. Most of these abdominal exercise machine support the body in doing the workouts such that we are in a correct posture while exercising. In the myriad of information regarding how to get the perfect stomach, one group of muscles is often forgotten: the transverse abdominal muscles.

    ReplyDelete
  2. I have now done a whole post on transverse abdominal muscles check it out!

    ReplyDelete

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